A. Coach will warm you up accordingly.+Cyclical Aerobic Work: 5-7 sets – you choose your wts.Row 350/250 (1:00-1:15)10R/10L Single Arm KB Clean and Jerk (1:00-1:30)15 Gob Squat (:20-:30)20 KBS (:45-1:15)rest 4 minutesNOTES:- Same KB wt. should be used for all movements – choose wisely- Complete each set at the exact same pace.

- Rx goes to those that can complete all sets within 3 seconds of each other.